Hot attack

Today's 12 minute torture was Zuzana's first L.A. workout. In the video she said she almost puked at the end and it really is as hard as that. It didn't make me puke, however, it was quite a burnout. Here's the workout breakdown:

#1 - 4 rounds 10/50 intervals
1. crab toe touch - 39, 37
2. dive bomber - 12, 10

#2 and #4 - 6 rounds 10/10 intervals
jump lunges / mountain climbers back to back

#3 - 4 rounds 10/50 intervals
1. one leg hot attack - 6, 6
2. thigh shrinker - 10, 9

It was one of the workouts I already did in the past and I beat almost all my scores, but most important, I did one leg squats unassisted!!!! :)))))) As a bonus I left a pond of sweat on the floor. ;)

Amazing abs

Zuzana's new website, me doing her older workouts. :) I find them very appealing and feel good after the last beep. Exhausted and at the same time energised. Here's the workout breakdown (luckily, you can still see the video, it's one of the very few that show Zuzana's workouts left, since they started removing them from Youtube! Lame! Pisses me off!!!!):

#1 - 9 rounds 10/10 intervals
kick ups / mountain climber peaks back to back (no break in between exercises)

#2 - 9 rounds 10/30 intervals
1. side plank knee tuck (L) - 11, 10, 10 (left side plank, right knee tuck)
2. side plank knee tuck (R) - 11, 10, 10 (right side plank, left knee tuck)
3. prisoner get up - 8, 8, 8

#3 - 9 rounds 10/10 intervals
plank jump / knee hug back to back

I managed to beat my previous scores by a lot! :) Oh, happy day ...

Zuzana is BACK!!!! :)

ZUZKA HAS NEW WEB SITE!!!! FINALLY!!! :)))) Oh, gosh, I am so happy! There are her ZWOWs, pep talks and random life videos and shop with a T-shirt and few tank tops with ZWOW logo on them. It's easy to understand it since it's very basic and that's what I love about it. Soon, there will be some before and after photos and success stories of her WarriorZ. :)

This was probably the most expected event for the past few months for a lot of people that follow Zuzana. It's great to see her progress and this is what we all can look forward to - more progress and development. Her workouts are getting harder every week, she's being creative with putting together ZWOWs and her body is changing beautifully.

As she wrote below the following picture: "It's a new day and a new start for me ..." Yes, I hope so, too ... :)

ZWOW #28

I had a lot of fun doing this one. Even though it was only 10 min long routine, I got a lot out of it.

Breakdown:
10 min AMRAP
1. dragon kicks - 10 reps each leg
2. jump lunges - 20 reps
3. pike jumps (mule kicks) - 15 reps
4. 1-2 reptile push ups - 10 reps
Completed 2 full rounds and 15 mule kicks, finished 3rd round in 10:39 min. I had trouble balancing with dragon kicks and I feel I could push a bit more, but that's the best I could do for now.

On a side note, I am getting really unimpressed with Zuzana's push ups and plank positions. In my opinion she sticks her butt up too much. Then again, there could be a reason for it, so we'll see what the future brings. :)

Bikini beach

Today's was another one from Bodyrock archives. This is the one that Zuzana put together while on vacation on Seychelles with Frederick. Here's its breakdown:

#1, #5 - 6 rounds 10/30 intervals
1. backward lunge knee up (L) - 18, 16; 18, 12
2. backward lunge knee up (R) - 18, 15; 18, 14
3. plak jumps - 5, 6; 5, 5

#2, #4, #6 - 2 min countdown
2 wakling push ups + 4 low step touches
10; 10; 10

#3, #7 - 6 rounds 10/30 intervals
1. jump forward/backward & jump tuck - 7, 5; 7, 5
2. side plank jump & push up (L) - 6, 6; 6, 6
3. side plank jump & push up (R) - 6, 6; 6, 6

This was actually revisit to this routine for me and managed to beat all my previous scores. SO glad! :)

Ab-tastic exercise challenge

For the past few days (and workouts :)) I've been revisiting some of Bodyrock's older workout routines - the ones that Zuzana put together. The reason I haven't been posting about those is, that I was guessing no one is interested in them anymore. But now I changed my mind. There's nothing wrong with creating a bit of nostalgic environment and promoting Zuzana's excellent work. So, here it goes.

I chose this one due to my shoulder and leg soreness from an hour of functional training two days before (sweet burn!) and I did not want to put extra pressure on those areas. So I worked on my abdominal muscles and cardio. :)

Workout breakdown:
1. knee raises - 20 reps
2. high knees - 8 runds 10/20 intervals
Repeat 5 times.
Originally I was supposed to do knee raises on a dip station, but since I don't own one and don't have appropriate chairs to hang off them (;)), I used my pull up bar, which I am FINALLY able to place above door. :) It took me altogether approximately 25 min.

I can tell you that I was dripping all over the floor and now I feel great!

Vivace workouts nr. 19, 21 and 22

I didn't post anything for a few days now, but that does not mean I didn't workout during this time. In fact, I was thrying out Chelsea's Vivace workouts and did 3 of them since my last ZWOW post. And I must say - man, these are HARD! It's official, the addition to my regular workout "gurus" is Chelsea. ;) I love her dedication to working out and most of all, answering and commenting to our questions, comments and thank-yous. She comes across as warm, welcoming and pasionate about fitness. She also gives an impression of being fond of people and of genuinly liking them. I want to thank her for all she does and do her a favour by writing this post. ;)

I'll post my scores for the 3 Vivace workouts in the exact same order I accomplished them.

Vivace #19

#1 - 8 rounds 10/20 intervals
1. squat leg lift - 15, 14, 11, 11; 15, 12, 11, 10
2. burpee star jump - 5, 4, 4, 4, 4, 4, 4, 4

#2 - 4 rounds of the following routine:
5 reptile push ups - roll over - 5 V-ups - roll over - 5 jump tucks
3,13 min; 3,17 min

#3 - 8 rounds 10/20 intervals
1. side plank oblique lifts (R) - 14, 12; 14, 13
2. bicycle crunches - 10, 9; 10, 10
3. side plank oblique lifts (L) - 13, 13; 15, 12
4. reverse crunches - 6, 8; 9, 8

It took me altogether (2 rounds) 22:30 min. Great burn, my abs were screaming after this one!

Vivace #21

1. side lunge jump - 20 reps
2. dive bomber - 6 reps
3. frog squat jump - 20 reps
4. kick ups - 20 reps
5. side reptile burpee - 6 reps
Completed 5 rounds in 14:46 min, folowed by 10 min of jump rope skipping, 10/20 intervlas.

Vivace #22

I'm actually writing this post after completing this one and I can tell you, I'm nearly dead. Even though I have a lot of space for improvement, I can feel the burn in my legs and shoulders. Great routine!

33 rounds 10/30 intervals (advanced version)
1. high knees - 74, 44, 48
2. 2 push ups & 2 jump tucks - 5, 4, 4
3. side mountain climbers - 39, 35, 30
4. surfer burpee - 8, 8, 8
5. high knees - 52, 52, 54
6. jump lunges - 18, 16, 13
7. kick ups - 42, 34, 32
8. weighted single leg toe touch - 10, 12, 12
9. high knes - 55, 48, 41
10. pendulum - 45, 43, 40
11. roll up & toe touch - 6, 6, 7
I was using 4,5 kg (10 pounds) free weight for single leg toe touches and jump rope for high knees.

Thank you again, Chelsea, from now on I'm incorporating your workouts to my workout regimen on regular basis. Lots of love! :)